7 Aerobic Exercises You Should Try Immediately
Dec 31, 2018 by apost team
Aerobic exercise has proven to be excellent for maintaining your overall mental and physical health. However, it can be difficult to figure out where to get started.
To help with this, we have come up with seven different aerobic exercises that you can follow. They are designed for anyone, but are easy for a novice who is just getting started.
Heart Health, Weight Loss, and Fitness Can Be Helped By Aerobic Exercises
Although aerobic exercise is an excellent way to tone your entire body, it is also excellent at working the heart, as well. Depending on the type and intensity of your workout, you can burn hundreds of calories per hour, during a workout. According to the American Heart Association and the World Health Organization, an adult should get at least 150 minutes of physical activity within a weeks time. However, aerobic exercises offer a lot of other benefits as well, like:
- Aerobic exercises have been known to help reduce things like anxiety and depression because it helps with the modulation of your body's stress levels.
- A moderate to vigorous aerobic exercise workout, performed for 40 minutes at least 3 to 4 times a week can help with high blood pressure and cholesterol.
- Aerobic exercise can also help to make pregnancy easier and managing things like aging and diabetes, as well.
- A healthy diet paired with aerobic exercises can also help to reduce weight.
Below, you will find 7 of the best aerobic exercises that can help with keeping yourself in shape and make your life a healthier one.
This can be a competitive sport, but it can also be a way to get in your aerobic workout. It helps to protect against things like depression, arthritis, heart attack, and obesity. Cycling is excellent at burning calories, and you can adjust the workout by changing the speed and terrain of your route. With cycling, you get a full body workout. One of the best things about cycling is the fact that it can be done by people of all ages.
It is important to warm up before going cycling. Plus, you want to make sure that you are geared properly and appropriately for the weather outside. Last but not least, it is imperative that you stay hydrated while cycling, and you should have some way to bring hydration with you.
2. Indoor Rowing
You will need a rowing machine either at your home or at your gym to accomplish this aerobic workout. It can help with body composition and improve your cardiorespiratory fitness. At a moderate pace for 30 minutes, you can loose between 210 to 311 calories, and the faster you row, the more calories you will loose.
This type of exercise is meant to help with your core, arms, quadriceps, upper back, hamstrings, glutes, and arms. Indoor rowing is excellent for people who are not able to go outdoors to exercise, and it is a very powerful calorie burner, without a lot of stress on the joints. However, it can be physically demanding and should be done in short sessions.
With most rowing machines, you can adjust the resistance of the machine, which makes it easier to control your individual workout. It is important to know the proper form to gain the best results from indoor rowing exercises.
Even though it is often done just for fun, dancing is an excellent aerobic workout. There are countless options that you can partake in from Zumba, aerobic dance classes, belly dancing, and many others.
The intensity of a dance work out is entirely dependant on how much effort you put into it and the style of dancing you choose. It is important to wear sensible shoes, and you should remember that the faster you move, the more calories you will burn.
The calories that you can loose vary depending on the type and speed of the dance you are doing. The faster the dance the more calories you will burn. Overall, dance is excellent at promoting fitness, endurance, muscle tone, and strength. Every part of your body is used in dancing, and there are types of dancing for everyone. So, make sure that you find a type of dancing that will fit you best personally.
4. Running and jogging
Running and jogging are aerobic exercises that can be done anywhere, and they can even be done in a group. They help to prevent the risk of heart disease, type 2 diabetes and strokes. Jogging and running can help you to burn anywhere from 180 to 266 calories in a brief 10 minute workout, but this is based on the speed and length of time.
There is a common misconception that running only uses the legs, but it can help to build the lower back muscles, abdominal muscles, and arms if using the correct posture. Although everyone can take up walking, jogging and running puts more stress on joints, and it shouldn't be done by those who have knee problems or are obese. Walking is a great alternative for those that have these types of issues.
The only thing you need for a running routine is a comfortable pair of shoes. Also, it is important that you warm up your body before running or jogging to keep from causing yourself injury.
One of the easiest aerobic exercises available for people is walking. It is one thing that everyone does on a daily basis, without having to think about it. It helps to improve blood circulation, improve cardiovascular health, lower blood pressure, and other issues. Not to mention, it can help your overall emotional well-being and mood by releasing natural painkilling endorphins.
When walking, it is imperative to have comfortable shoes on, especially if you plan on walking off-road. Keep up a steady pace and graduate to faster paces after warming up.
If you can walk 3.5 mph for 30 minutes, you will burn approximately 120 to 178 calories, on average based on your weight. The faster you walk the more calories you will burn. Walking is great for working out your leg and abdominal muscles. Plus, if you pump your arms while walking, it can help to tone them, as well. Walking is excellent for everyone because it provides flexibility and can be done anywhere. It is less impactful than jogging and running, which means more people can do it, even seniors.
6. Jumping Rope
This is a times-old workout that still provides excellent results. It is an easy, straightforward workout. There are several techniques that you can use, or you can even make it more fun by jumping with a partner. Most people burn between 300 and 444 calories when jumping rope for half an hour. Jumping rope does give you a full body workout, and it also helps to increase the density of your bones.
Jumping rope can be done by most people, but it can put a lot of pressure on your joints. Therefore, if you experience knee problems, jumping rope might not be the best exercise. It can also be difficult for people who experience back problems or heart problems.
It is important to make sure the rope you are using is not too long or too short. To prevent tripping or falling over the rope, hold the rope at the hands and hold your arms straight out at chest level. The rope should just graze the floor.
Swimming is a favorite activity for people to enjoy during the summer months, and it is an excellent non-sweat aerobic workout. Swimming can help with cardiovascular health, and it is also excellent at building up strength and endurance.
It has also been linked to lowering risks of chronic conditions, like heart disease and type 2 diabetes. Most people can burn between 180-266 calories swimming in just half an hour. However, different strokes can increase this number.
For instance, treading water or using the breaststroke can allow you to burn 300 to 444 calories in the same time frame, and some of the more challenging strokes, like the crawl or the butterfly stroke, can burn 330 to 488 calories.
Swimming is one aerobic exercise that uses most of the major muscles in the body, like legs, shoulders, abdominal muscles, chest, and arms. Unlike land aerobics, swimming can help anyone that wants a low impact cardio exercise, because it helps to burn calories and amp up your heartbeat, without putting stress on your joints.
You can read up on different types of swimming strokes to figure out which one is best suited for your work out, and you can even enjoy a fun social atmosphere by joining in on things like aqua Zumba or other aqua aerobics.
Would you try these exercises? Are you already on your path to better shape? Let us know your thoughts - and don't forget to pass this along to your friends!
Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!